Gliding Extreme

This 47 min workout uses gliding discs for all combinations, combos #3 and 4 use a squishy med ball (she uses a Bender Ball), and Mindy uses a mat for combo #4 (she is exercising on a hard surface, platform). There are 6 chapters: intro & warm-up, 4 combos & stretch. The setting is outside (in a meadow, nice view), Mindy is on a circular platform (no background exercisers). The music has noticeable drum beats, but not much else. Each combinations has sections w/ different focuses: cardio, upper body, lower body & core focus. Mindy has challenging sequences for the exercises in plank position and prone, and a good variety of different cardio & strength (bodyweight)focused exercises. The workout moves quickly, and is enjoyable/not boring at all (have to be mentally engaged to keep up w/ Mindy, although she reminds people to always go at their own pace, it's their workout).

One could just select one or two of the combos to for a workout, and still get a good workout in. The 1st combo is the most fast-paced w/ a good cardio effect, the 4th combo has the most floor-work, and seemed the most challenging (perhaps because it’s the longest in duration, many exercises in plank position, and the last combo). There are modifications for some exercises but not really for the floor work. People could sub in plank hold, just perform the negative of the exercise for a modification or perform more reps of the base exercise (this could work for standing exercises, too).

Lower Body focus: Holding ball in both hands, heel of right foot is on gliding disc, left foot is on other disc and knee is bent> for single leg slide forward w/ ball press forward, 8 reps> place ball behind left (bent) knee and pulse in lowered position, 24 reps> left leg twist on disc.

Repeat sequence on left side (starting w/ side lunge into curtsy lunge, w/ ball twist).

4th combo (about 16 min.)- uses a small, squishy ball, gliding discs and a mat (Mindy is lying back, or with knees or abs are lying on a folded up mat because she is exercising on a hard surface/platform).

Ball is still held between knees, heel of one foot is on gliding disc. Single-leg hip raise (one leg extended, at level of opposite knee), 4 pulses (squeeze ball between legs, other leg holds position, isometrically)> single leg hamstring curl, 4 reps> repeat on other side.

Lie down on back w/ bent knees (ball is held between knees), both hands are on gliding discs and extended above head. Crunch (head & shoulders come off of floor) and gliding discs sweep w/ the arms parallel to body, w/ movement, 8 reps> hold body in crunch position and 8 pulses> body still held in crunch position w/ arms to side for alternating side reaches, 4 slow reps each side, then 8 fast reps each side.

Upper Body focus: Body turns to lie on side w/ ball under the waist region, legs are stacked w/ the bottom leg has bent knee> single arm slide/extension w/ bottom arm (feel in lats), 4 reps (top arm is on floor, in front of body)> same exercise but top arm reaches overhead, and top leg extends to the side (in the air) 10 reps.

Cobra (body is in prone position, face down w/ legs straight & arms extended forward w/ hands on gliding discs), arms slide back w/ the head & upper body coming off of the floor, and posterior chain engaged, 4 reps> same exercise w/ isometric hold in the lift of the exercise w/ alternating single arm extension to the side, lower down into starting position, 2 reps> same isometric hold w/ body in the lift of exercise w/ both arms held to side, hold for a few seconds> shoulder abductions (shoulders initiate the movement, not the arms, so small range of motion), 8 reps> repeat isometric hold & shoulder abduction sequence again.

Repeat this sequence on other side: Body turns to lie on side w/ ball under the waist region, legs are stacked w/ the bottom leg has bent knee> single arm reach/extension w/ bottom arm (feel in lats), 4 reps (top arm is on floor, in front of body)> same exercise but top arm reaches overhead, and top leg extends to the side (in the air) 10 reps.

Gliding discs are under both hands: Child’s pose>Child’s pose side stretch (arm moves to inside of body)> Child’s pose, repeat on other side.

Camel pose position (bent knees, shins, top of feet are flat on ground) but without backbend w/ upper body & head movement, instead it is alternating arm swing to the back with hand touch to heel (same side of body).

Standing position, overhead reach w/ arms, 1 rep.

Instructor Comments: Mindy has a pleasant personality (genuinely), cues well and counts out most of the reps (or provides the real number, not cues 8 and there's really 12+ more). She's in fantastic shape, and very motivating w/ her comments (no sexy body image talk, just trying to push you along w/ the workout that gets tough at times & moves quickly).